Garand69's Journal

Sorry for such a long post.... I had to get it off my chest so I could get to work!! ;)

I received quite a shock last week during a D.O.T. physical, my BP was too high to pass at first (180/110)and my weight had creeped up to 181. I managed to calm down a bit and barely pass the BP, but was only given a 3 month driver certification instead of a one year, and now I have 3 months to have my BP at reasonable levels and under control. The tricky part, I'm on seasonal lay off which is when I have the most dietary challanges in the first place!!!

I used the Atkins diet over 10 years ago to lose weight to join the Navy and it worked EXCELLENT! Unfortunatly, after nearly aceing the ASVAB test and within a couple of pounds of my required weight (215 lbs) to enter the Navy, I destroyed my right shoulder at work. The damage included several tears to my Labrum, as well as my Rotator cuff and bicep tendons.

In order to pass the Navy Physical I needed to be atleast 95%, however, my full recovery took a long time. Being an injury at work, I had to deal with a month of physical therapy before an MRI was even prescribed and then several weeks after that before surgery was scheduled. When it was all over and I was physically fit enough to join, I was too old.

I managed to keep the majority of the weight off over the next 5 years or so slowly creeping up 5-6 lbs per year until I reached 245 lbs. At that point I attempted the 100 push up challenge and managed a best of 75 reps at one time.

That was the begining of the end for being in shape for me though. Being in a Construction related profession, 2009 was brutal. Between a massive drop in Income and by my own stupidy, having a Hybrid ARM through Countrywide mortgage, my families lives were turned upside down inside out. Lots of stress, led to a bunch more eating/drinking and that led to a bunch more grey hair and fat.

2013 had some highlights, but also a bunch of stressful lowlights as well, BUT they are all behind me now. That and the wake up call last thursday tipping the scales at 281 have given me a MASSIVE incentive to stick to a diet/workout routine. Not only does my health require it, so does my employment, and therefore my Family.

I had great luck with Atkins in the past and intend on following that now. While my "Official" Diet start date is 1/1/14, I have been cutting carbs out drastically sneeking down to 20 net per day. I found sneeking down gives you less of an "Atkins Hangover" during the Induction Phase. Since the cut back, I am already down 10 lbs as of this morning. Yes I know the first ten is the easy 10, but if you knew my diet leading up to now, it is more fat loss than you think.

Being a Redi-Mix Truck Driver, most of my meals are on the run. Being in the Chicagoland area, great chicago fast food is usually on my menu. 7 eleven junk food or a meaty omelette with fried potatoes at the Omeltte House for breakfast, Italian Beefs or Combos w/ large fries from Portillo's or Mickey's or a 12" Italian Sub from Augustino's Deli (think 4-5 Subway footlongs!!!)for lunch, then usually some bar food coupled with a bunch of beers then dinner at home. I haven't sat down and tried to add up an average day yet, but I will.

Beginning 12/27/13 I have been under my BMR calorie levels and my carbs are drastically less than my prior levels. I have also completed a fast paced 1 hour walk each day since. My prior Atkin's experience is ringing true today, 1-2 lb average per day while in the Induction Phase!

In addition to the Atkins Diet and daily walk, I have cobbled together a 20 minute Circuit workout based on the combining the "100 Push-Up Challege", "200 Sit-Up Challenge", "200 Squat Challenge", and "25 Pull-Up Challenge" together with some Stair Climbing. If your not familar with those Challenges, check out the link at the end.

Because of my BP, arthritis and weight, I'm starting slow so that I do not burn out (or stroke out). These challenges are based on your max rep and then you choose one of three workout levels based on that number. I am going with the level below the one that I'm supposed to start at. Believe me, it's still plenty challenging, especially that I'm adding the other challenges together creating cardio benefits as well!!

I did my Initial rep test on Saturday, and began the workout on Monday. This is a three day at home workout, M-W-F. It consists of 5 sets of circuits comprised of 5 different exercises. The following is Monday Mornings Cicuit Workout....

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Stretches

Set 1: 6 Push ups, 3 Sit ups, 3 Squats, 7 Stair Steps, 5 negative Chin Ups

Set 2: 6 Push ups, 4 Sit ups, 4 Squats, 7 Stair Steps, 5 negative Chip Ups

Set 3: 4 Push ups, 3 Sit Ups, 3 Squats, 7 Stair Steps, 5 Negative Chin Ups

Set 4: 4 Push ups, 3 Sit ups, 3 Squats, 7 Stair Steps, 4 negative Chin ups

Set 5: Max PU (5), Max SU(5), Max S(5), 7 Stair Steps, 3 negative Chin Ups

Stretches
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The above workout is Day 1/Week 1, and each day/week it ramps up on reps.

The "7 Stair Steps" is me going upstairs using every other step concentrating on form going upstairs to my Sons pull up bar. I alternate which leg I start with to keep it even. Between this and the Squats you can really feel it.

As for the Squats, I have horrible knees, so I am using my adjustable desk chair to do "Box Squats". I do not actually sit down on the chair, I simply stop and pause while keeping all muscles tight and focusing on form. That is important with all of the exercises, focus on form and go slow and steady! It is more important to do them right then to cheat in order to do more.

Then there is the "negative Pull ups".... During my intial test on pull ups, I could not complete one!! I then tried a chin up.... couldn't do that either :( So I started surfing the web for a Pull ups work out when you could not do one. I found this helpful video on youtube...

How To Do Pull Ups For Beginners - From Zero To Hero http://youtu.be/3AmFKHXaz8A

100 Push up Challenge (the others are linked to on the left side)
http://www.hundredpushups.com/index.html#sthash.woyvrgrT.dpbs

I liked the approach, so I tweeked it to fit into the 5 set approach of the other workouts and hopefully, just like the other exercises, I will be able to sneek up to a respectable Pull up count.

That covers 3 days of the week, after the 1st of the year I intend on adding 2-3 Gym days to fill in the gaps. I have not decided on a plan yet, but low impact upper body strength training will be the focus in the begining, probably on machines to keep things simple. Later as my body gets a bit more in shape, I'll shift over to more free weights.

The most important thing for me is low and slow.... If I go balls out right away, I'll burn out and fail, I cannot fail this time around.

My fingers are crossed!

I'm trying to correct my starting weight, if anyone can tell me why I'm getting error messages please advise. Thanks!!! and have a Happy [low carb] New Year!!!!!!!!!!!

12/30/13--272.6 lbs

12/31/13--271.0 lbs